Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Spices
  4. Cocoa solids
  5. Compare
  6. Cocoa solids vs. Dried fruit

Cocoa solids vs. Dried fruit — In-Depth Nutrition Comparison

Compare

What are the differences between cocoa solids and dried fruit?

  • Cocoa solids are higher in copper, manganese, iron, fiber, magnesium, phosphorus, and zinc, yet dried fruit is higher in vitamin A and vitamin E.
  • Cocoa solids' daily need coverage for copper is 383% more.
  • Cocoa solids have 475 times more saturated fat than dried fruit. While cocoa solids have 8.07g of saturated fat, dried fruit has only 0.017g.

We used Cocoa, dry powder, unsweetened and Apricots, dried, sulfured, uncooked types in this article.

Infographic

Cocoa solids vs Dried fruit infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 356% 38% 134% 520% 1263% 186% 315% 2.7% 500% 78%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more MagnesiumMagnesium +1459.4%
Contains more CalciumCalcium +132.7%
Contains more PotassiumPotassium +31.2%
Contains more IronIron +421.1%
Contains more CopperCopper +1004.4%
Contains more ZincZinc +1646.2%
Contains more PhosphorusPhosphorus +933.8%
Contains more ManganeseManganese +1532.8%
Contains more SeleniumSelenium +550%
Contains less SodiumSodium -52.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 2% 0% 20% 56% 41% 15% 27% 0% 6.3% 24% 6.5%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin B1Vitamin B1 +420%
Contains more Vitamin B2Vitamin B2 +225.7%
Contains more FolateFolate +220%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +4230%
Contains more Vitamin B3Vitamin B3 +18.5%
Contains more Vitamin B5Vitamin B5 +103.1%
Contains more Vitamin B6Vitamin B6 +21.2%
Contains more Vitamin KVitamin K +24%
Contains more CholineCholine +15.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cocoa solids Dried fruit DV% diff.
Copper 3.788mg 0.343mg 383%
Manganese 3.837mg 0.235mg 157%
Iron 13.86mg 2.66mg 140%
Fiber 37g 7.3g 119%
Magnesium 499mg 32mg 111%
Phosphorus 734mg 71mg 95%
Caffeine 230mg 0mg 58%
Zinc 6.81mg 0.39mg 58%
Saturated fat 8.07g 0.017g 37%
Protein 19.6g 3.39g 32%
Vitamin E 0.1mg 4.33mg 28%
Selenium 14.3µg 2.2µg 22%
Vitamin A 0µg 180µg 20%
Fats 13.7g 0.51g 20%
Fructose 12.47g 16%
Vitamin B2 0.241mg 0.074mg 13%
Potassium 1524mg 1162mg 11%
Monounsaturated fat 4.57g 0.074g 11%
Calcium 128mg 55mg 7%
Folate 32µg 10µg 6%
Vitamin B5 0.254mg 0.516mg 5%
Vitamin B1 0.078mg 0.015mg 5%
Vitamin B3 2.185mg 2.589mg 3%
Vitamin B6 0.118mg 0.143mg 2%
Carbs 57.9g 62.64g 2%
Polyunsaturated fat 0.44g 0.074g 2%
Calories 228kcal 241kcal 1%
Vitamin K 2.5µg 3.1µg 1%
Vitamin C 0mg 1mg 1%
Net carbs 20.9g 55.34g N/A
Sugar 1.75g 53.44g N/A
Starch 0.35g 0%
Sodium 21mg 10mg 0%
Choline 12mg 13.9mg 0%
Tryptophan 0.293mg 0.016mg 0%
Threonine 0.776mg 0.073mg 0%
Isoleucine 0.76mg 0.063mg 0%
Leucine 1.189mg 0.105mg 0%
Lysine 0.983mg 0.083mg 0%
Methionine 0.202mg 0.015mg 0%
Phenylalanine 0.941mg 0.062mg 0%
Valine 1.177mg 0.078mg 0%
Histidine 0.339mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 14% 58% 3% 6%
Protein: 19.6 g
Fats: 13.7 g
Carbs: 57.9 g
Water: 3 g
Other: 5.8 g
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more ProteinProtein +478.2%
Contains more FatsFats +2586.3%
Contains more OtherOther +125.7%
Contains more WaterWater +929.7%
~equal in Carbs ~62.64g

Fat Type Comparison

Fat type breakdown side-by-side comparison
62% 35% 3%
Saturated fat: Sat. Fat 8.07 g
Monounsaturated fat: Mono. Fat 4.57 g
Polyunsaturated fat: Poly. Fat 0.44 g
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated fat +6075.7%
Contains more Poly. FatPolyunsaturated fat +494.6%
Contains less Sat. FatSaturated fat -99.8%

People also compare

Cocoa solids
Cocoa solids vs Cocoa bean
Cocoa bean
Cocoa solids
Cocoa solids vs Custard
Custard
Cocoa solids
Cocoa solids vs Mousse
Mousse
Dried fruit
Dried fruit vs Dates
Dates
Dried fruit
Dried fruit vs Prunes
Prunes
Dried fruit
Dried fruit vs Raisin
Raisin

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cocoa solids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169593/nutrients
  2. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.